Single leg hop same side exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg hop same side )

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Name of exercise  Func uni hop – same side
Other names of exercise Single leg hop same side
Description of exercise Single leg hop same side exercise is a plyometric exercise that involves jumping on one leg while keeping the other leg stationary. It is a great way to improve balance, stability, and power in the lower body. To perform this exercise, stand on one leg with the knee slightly bent and the other leg lifted off the ground. Then, hop forward or sideways, landing on the same leg and using your arms to help with the movement. Repeat for several reps before switching to the other leg. This exercise helps to strengthen the muscles in the legs, improve coordination, and can also be beneficial for athletes in sports that require explosive movements.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand on right leg.
  • Hop sideways to right.
  • Continue hopping.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise __
    Type of Action Flexion, Extension, Abduction, Adduction, Plantarflexion, Dorsiflexion, Eversion, Inversion, Supination, Pronation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved balance and coordination
  • Increased lower body strength
  • Enhanced stability in the hip and knee joints
  • Greater power and explosiveness
  • Improved agility and quickness
  • Reduced risk of injury
  • Improved proprioception
  • Increased muscle endurance
  • Improved single-leg movements in daily activities
  • Enhanced sports performance.

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Single leg hop same side exercise should be avoided if you have any existing injuries or pain in your ankle, knee, or hip. This exercise puts a lot of strain on these joints and could worsen any existing issues. Additionally, if you have poor balance or stability, this exercise may be too challenging and could lead to falls or further injury. It is also not recommended for those who are pregnant or have recently undergone surgery. It is important to listen to your body and consult with a healthcare professional before attempting this exercise, especially if you have any concerns or limitations.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Maintain proper form and technique
  • Start with a low intensity and gradually increase as you become comfortable
  • Keep your core engaged and your back straight
  • Use a soft surface or mat to prevent impact on your joints
  • Avoid overexerting yourself and take breaks as needed
  • Listen to your body and stop if you feel any pain or discomfort
  • Do not rush through the exercise, focus on controlled movements
  • Keep your supporting leg stable and avoid excessive movement
  • Consult a professional if you have any previous injuries or medical conditions.

    • Helpful in Diseases

  • ACL injury
  • Knee pain
  • Patellar tendonitis
  • Muscle strain
  • Ankle sprain
  • Hip pain
  • Shin splints

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    Frequently asked questions

     

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